By Sean Holmes -December 16th, 2015- Over the weekend I was in charge of performance testing for the Toronto Rock. We like to keep it pretty simple as it’s in the morning and the team plays an exhibition game at night. The reasoning is to hold the players accountable to each other that they are […]…

By Wayne Burke -December 14th, 2015- Last week, I introduced a lateral phase 3 drill which introduced a small hop into the drill. This is the first true plyometric drill in the progression. We can only do these after we have spent few weeks establishing a solid foundation of jumping and landing mechanics. Again the idea […]…

By Sean Holmes -December 10th, 2015- Reducing the likelihood of injury of my lacrosse players is my number 1 job. It may be by increasing strength, teaching proper movement mechanics, or by improving flexibility and joint mobility. In Episode 7 of my series with the Toronto Rock we show you the Split Stance Hip Extension/Flexion […]…

By Wayne Burke -December 4th, 2015- So far, we have introduced the foundation of true plyometric training in part 1 and part 2. In this video we introduce a small bounce to a lateral drill to teach the athlete to use a small hop, which when we land soft stretches our muscles, to help produce increased […]…

By Sean Holmes -December 3rd, 2015- In this video I have Brett Hickey demonstrating the Stability Ball Rollout. This is a great core stability exercise that we use. The key is maintaining a straight line from the knees to the shoulders, maintaining our “Pillar” the entire time. If you’ve read my article on Core Training […]…

by Sean Holmes -November 27th, 2016- Here is the latest from the weekly Lacrosse Training Tips video series I am doing with the Toronto Rock. This week the exercise is the Stability Ball Leg Curl. It is one of the greatest exercises we use to improve hamstring strength and help reduce injury. The #1 reason […]…

By Wayne Burke -November 25th, 2015- Last week I wrote a blog outlining the early phases of plyometric training. In that blog, I included a video showing an example of a phase 1 lateral hop. Below is an example of a phase 1 linear plyometric box jump. All the same principles apply to the jump as […]…

By Sean Holmes -November 19th, 2016- I’m going to make this one quick as I’m about to head down to Alabama for a college football game on the weekend. Here is Episode 4 of the Lacrosse Training Series I have been doing with the Toronto Rock and Brett Hickey. This was an impromptu video we […]…

By Wayne Burke -November 18th, 2015- Here is the next video in the Progressive Plyometrics series. In part 1, you would have learned that jumping up onto a small step or box will help teach you both jumping and landing mechanics by reducing the force of gravity. Mastering those 2 skills serve as the […]…

By Sean Holmes -November 17th, 2015- Here’s a video of the end of a training session on Saturday. It’s 2 weeks until Toronto Rock training camp starts and Wayne and myself decided to jump into a sled push relay for time as Conditioning (Cardio) with Brett Hickey and Scott Johnston of the Rock. We did […]…